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From Battling Lymphoma to Getter Stronger, Leaner, & Healthier at 57. How Gina Did It

Posted on by Jordan Thomson CPT
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From Battling Lymphoma to Getter Stronger, Leaner, & Healthier at 57. How Gina Did It

Gina, 57, embarked on a journey to reclaim her health and physical fitness after facing setbacks during the pandemic and battling Lymphoma. Now she’s stronger, leaner, healthier, and more optimistic than ever. Here is her story…

“I had always been active and paid attention to my fitness, but a catastrophic illness [cancer] during the pandemic put everything on hold. There was no time to work out, and the treatment caused my weight to shoot up dramatically.”

However, Gina refused to let these challenges define her. After being declared cancer-free, she was determined to rebuild her strength and improve her overall well-being. Searching for a solution that would accelerate her progress, she discovered The Perfect Workout in La Jolla.

“I have three criteria when choosing someone to help me reach my goals:
✅ help me get there faster than I could on my own
✅ help me get there more effectively
✅ make the whole journey fun.

The Perfect Workout checked all those boxes.”

Gina dedicated herself to twice-weekly sessions at The Perfect Workout and so far, the results have been astounding.

“My weight is down, my muscle mass is up. My recent physical showed a 27-point drop in cholesterol, which is unheard of! Most of these changes happened in the last six months. I've even lost five inches off my waist!”

Gina attributes her success to the Trainers she’s worked with and also to our approach to strength training.

“I give so much credit to The Perfect Workout for making strength training doable. They met me where I was, understanding my challenges and limitations, but they didn't leave me there. I always feel amazing after each session, and I've not been injured throughout the process.”

What Gina found particularly motivating were the progress graphs she received after each session.

“They show how much I've improved and how much I've gained. It's incredible to see my progress visually.”

These tangible reminders of her achievements kept her motivated and fueled her desire to keep pushing forward.

As Gina's physical transformation unfolded, so did her mindset.

“Friends and loved ones used to say, ‘You look great, considering what you went through.' But recently, a flight attendant remarked that I looked in good shape, and I thought, ‘Yes, I am.' The Perfect Workout has been a game-changer for me.”

Gina's journey not only transformed her physical health but also had a profound impact on her outlook on life. Her oncologist even shared positive news about her life expectancy!

“I asked him if what I went through would affect my life expectancy, and he said, ‘Now you're probably going to live to your eighties or nineties!' What a game-changer indeed.”

Inspired by her own remarkable transformation, Gina enthusiastically encourages others to join her in embracing The Perfect Workout.

“The Perfect Workout helped me go from rehab to recovery to rebuilding, and I am just getting started.”

Gina's story is a testament to the power of resilience, determination, and finding the right support system. With her own journey as evidence, she empowers others to prioritize their health and embark on their own transformative paths.

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Featured Member Bill Beebe

Posted on by Jordan Thomson CPT

Featured Member Bill Beebe

How The Perfect Workout’s program helped Bill lose 20 pounds and gain strength and energy after getting diagnosed with stage 4 prostate cancer.

Jordan Thomson CPT

Jordan Thomson CPT

Updated 03/28/23

Bill doing the Lat Pulldown at The Perfect Workout

Bill's journey began when he was diagnosed with stage 4 prostate cancer. He was prescribed a very intense hormone treatment that would cause him to lose muscle, gain weight, and lose energy. But he wasn't going to let that stop him. Here is his story…

Like the businessman he is, Bill looked at his diagnosis and treated it like any strategic decision. He designed what he calls his “business plan” for treating his cancer, which included the following: be inspirational, give back to others, learn how to meditate, don't stop believing in yourself, talk to others about the importance of blood work, get physically stronger, walk often, drink enough water, have good nutrition… and fight, fight, fight.

Knowing he needed to incorporate strength training and nutritional changes to meet some of his strategic plans, Bill looked for personal trainers and private gyms nearby and found our Long Beach location.

“That was a game changer for me.”

Bill performing the chest press at The Perfect Workout

And after just three months, Bill could feel a difference, but he pushed himself despite battling the hormone therapy.

He’s now lost over 20 lbs and gained strength and energy that he hadn't had in years.

“My balance is better, I’m mentally sharper, and my steps and movements are quicker.”

At The Perfect Workout, Bill feels like he found a family and a positive atmosphere. Working consistently with his trainer Ray, has been an incredible motivator as well.

“He knows just how far to push me.”

“I really wanted to work with a trainer, to make sure I didn’t backslide with progress. And I love this because it’s structured, not intimidating, and totally tailored to my needs.”

Bill showing off his strength from doing The Perfect Workout

Bill's journey was not just about physical fitness, but also about mental and emotional strength.

He actually thanks his cancer for changing his life.

“If I didn’t have that, I would have continued on, being out of shape”

And now that he’s found his solutions, he’s not holding his breath for the next step.

“The next step is the best possible shape I can be in.”

Bill believes that if he can fight and win, so can anyone else. The Perfect Workout is a significant part of putting his health all together.

“This company is saving my life.”

 

Bill Beebe, 69
Long Beach, CA
The Perfect Workout Member

If you are new to The Perfect Workout, try a FREE workout with us.

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

The Dangers of Excess Sitting

Posted on by Jordan Thomson CPT

The Dangers of Excess Sitting

Excessive sitting can increase the risk of various health issues, such as obesity…
By Dr. Sean Preuss Ed.D, M.S | Updated 02/07/23

Sitting for prolonged periods has become a norm in today's society. With the rise of work-from-home jobs and smartphone capabilities, people are spending more time than ever sitting in front of a computer, hunched over their phones or watching TV.

While this may be comfortable at the moment, sitting too much can have some serious implications for our health.

Research shows that excessive sitting can increase the risk of various health issues, such as obesity, heart disease, and even premature death.

In this article, we will delve into the dangers of sitting too much and what you can do to counteract its negative effects on your health.

Are You Sitting Too Much?

How do you know if you are sitting too much? Here are some quick questions you can ask yourself to assess whether or not you’re sit/stand ratio is out of whack:

Have I been gaining weight?
Have I been experiencing lower back pain and/or chronic pain?
Have I been feeling tired or lethargic?
Have I been experiencing anxiety or depression?

If you answered yes to some or all of these questions, then you could be sitting too much in your day-to-day life.

Sure, these symptoms could be a result of many other issues; however, if you have an inclination that you might be too sedentary and are experiencing some of these issues…

You may be onto something.

And it's worth taking a look at your daily movement because there are some seriously scary risks of excess sitting. The risks include the following:

  • Higher blood pressure, triglycerides, and hyperglycemia.
  • Higher risk of heart disease.
  • More likely to suffer from insulin resistance (a precursor to type 2 diabetes).
  • Heavier bodyweight and a larger waist circumference.
  • Elevated risk of early death.

Studies show the average person sits around 7-10 hours per day. The healthiest group in research are those who sat less than three hours per day.

That might be unachievable for many. Even if you can’t reach that total, it’s a worthwhile pursuit to reduce your daily sitting quantity.

Another option is to interrupt “sitting marathons.” Below are a few practical approaches for reducing sitting time or for interrupting long periods of sitting.

How to Sit Less & Move More

The walking workstation is referred to as a “treadmill desk” or “walking pad.” This has become increasingly popular in the last couple of years with the boom of work-from-home jobs. These allow people to move slowly while reading/working or performing most activity at their desk.

When using a treadmill desk, aim to walk at a pace around 0.8 to 1.5 mph. (It’s not meant to be a workout. It’s just a replacement for sitting).

A man walking on a treadmill desk

If the treadmill isn’t possible, opt for a standing desk. You can find these everywhere these days from Amazon to Walmart, as well as higher end furniture stores. They are also rather easy to construct using counters and other tables at home. Or simply find a surface that’s around the height of your belly button or slightly taller to place your laptop on and voila- you’ve got yourself a more ergonomic workstation.

A woman using a standing desk

Try to stand up every hour. This might be the easiest (and 100% free) solution. Stand during TV commercials, meetings, or phone calls. Use a phone alarm or smartwatch to set alerts to stand at least every hour.

If time allows, walk for at least a minute before returning to your seat. Use these tools instead of relying on your memory and good intentions. You will forget.

If you are an Apple Watch user, it is designed to automatically notify you when you’ve been sitting too long and it's time to stand. Don’t ignore these! They are trying to make you healthier.

Sitting too much can have serious consequences for our health, but the good news is that there are simple steps we can take to counteract its effects.
By incorporating physical activity into our daily routines, taking frequent breaks to stand up and stretch, and making small changes to our habits, we can reduce the amount of time we spend sitting and protect our health.

Remember, our bodies were designed to move, not sit for hours on end. So, make a conscious effort to be more active and protect your health for years to come. By making small changes, we can create a healthier and more active lifestyle, and enjoy the many benefits that come with it.

If you are new to The Perfect Workout, try a FREE workout with us.

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

If you are new to The Perfect Workout, try a FREE workout with us.

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

  1. Healy, G. N., Dunstan, D. W., Salmon, J., Cerin, E., Shaw, J. E., Zimmet, P. Z., & Owen, N. (2008). Breaks in sedentary time: beneficial associations with metabolic risk. Diabetes care, 31(4), 661-666.
  2. Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too much sitting: the population-health science of sedentary behavior. Exercise and sport sciences reviews, 38(3), 105.
  3. Patel, A. V., Bernstein, L., Deka, A., Feigelson, H. S., Campbell, P. T., Gapstur, S. M., … & Thun, M. J. (2010). Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults. American journal of epidemiology, 172(4), 419-429.
  4. Thorp, A. A., Owen, N., Neuhaus, M., & Dunstan, D. W. (2011). Sedentary behaviors and subsequent health outcomes in adults: a systematic review of longitudinal studies, 1996–2011. American journal of preventive medicine, 41(2), 207-215.

Strength Training for Cancer Patients & Survivors

Posted on by Dr. Sean Preuss Ed.D, M.S

High-Intensity Strength Training for Cancer Patients & Survivors: Improving Quality of Life

High-Intensity Strength Training for Cancer Patients & Survivors: Improving Quality of Life

Featured image of Don, a cancer survivor who doubled his strength with The Perfect Workout post radiation treatment

Cancer is unfortunately too common. Around two million new cases are diagnosed in the United States every year. Around 5-6% of the people in the US have cancer. Cancer survival rates vary greatly, ranging from about 7-95%.

Reaching “survivor” status usually requires one or more types of treatments, which are typically physically and emotionally draining.

Considering that there are over 100 types of cancer which affect different areas of the body, there isn’t one cause or one universal answer for preventing cancer. However, there are many lifestyle factors which are preventative for some cancers.

Is strength training one of them? For those with cancer who are enduring treatment, can strength training help these individuals? Keep reading!

Jump to Topic:
Strength Training for Cancer Prevention
Strength Training for Cancer Patients

Image of a trainer teaching a man to us the abduction machine

Strength Training for Cancer Prevention

Does regular strength training reduce the risk of developing cancer? The answer is complex. The risk of developing some cancers is unaffected by healthy lifestyle habits. For the other types, there aren’t many long-term studies assessing the risk of cancer development in those who strength train. The limited research suggests that strength training helps prevent some cancers:

  • Bladder and kidney cancer. A study of over 33,000 men showed that weekly strength training led to a reduced risk of developing bladder and kidney cancer (Rezende et al., 2020).
  • Colon cancer. Participating in strength training, even if it’s not consistent, was linked with a lesser likelihood of developing colon cancer (Boyle et al., 2012).
  • Overall cancer risk for older adults. This study showed that weaker older adults are more likely to develop cancer (de Asteasu et al., 2022). In this study, older adults in this study were much more likely to develop cancer risk when having less grip strength.

Read About How The Perfect Workout Helped Susan Recover From Cancer

Image of a female being trained

Strength Training for Cancer Patients

Thankfully, strength training offers additional help for those who are battling cancer. In the long term, strength training increases the chances of cancer survival.

A study from the Mayo Clinic Proceedings showed that regular strength training was linked with a 33% reduced risk of death over seven years for cancer survivors of various ages (Christensen, Spry, & Galvao, 2014). Strength training helps rebuild people after treatment. Among the benefits, post-treatment training helps rebuild muscle mass and strength, improve self-esteem, boost overall mood, increase energy levels, and develop a better quality of life (Cheema et al., 2007).

For those who are currently in cancer treatment, there are a few benefits. Cancer treatments, such as chemotherapy and radiation, lead to a number of severe side effects: undesired weight loss, lost functional ability, nausea, fatigue, strength loss, and muscle atrophy. Strength training 2-3 times per week assists people through treatment in the following ways (Strasser et al., 2013):

  • Less overall fatigue.
  • Less muscle lost/regained muscle.
  • Added upper and lower body strength.

Read About How 81 Year Old Cancer Survivor Is Staying Strong At The Perfect Workout

For those who are currently participating in treatment for cancer, seek your physician’s approval before participating. There isn’t one universal approach to strength training during cancer treatment.

Aim to keep the workouts short, gradually building intensity and adding exercises as your body successfully tolerates the previous amount. Training all major muscle groups is important, with the lower body being especially important for helping people perform their basic daily living functions (walking, standing from a chair, climbing stairs, etc.). When choosing training days, avoid days where the impacts of treatment are most severe.

Quote from cancer survive Don Marra

Takeaways

Cancer is an umbrella term for over 100 diseases. As a whole, it’s one of the most common chronic diseases in both the US and the world.

The habit of strength training and having more strength are both shown to reduce the risk of developing some cancers. For those who develop cancer, strength training helps reduce the side effects of cancer treatments and improves quality of life. Once reaching survivor status, strength training increases longevity and quality of life.

For those who want to strength train during cancer treatment, start with very few exercises and a low intensity. Leg exercises (leg press, leg curl, squats, etc.) are especially critical for their role in supporting daily activities. Train on days when treatment side effects are less severe.

If you are new to The Perfect Workout, try a FREE workout with us.

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your glute workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

  • Boyle, T., Bull, F., Fritschi, L., & Heyworth, J. (2012). Resistance training and the risk of colon and rectal cancers. Cancer Causes & Control, 23(7), 1091-1097.
  • Cheema, B., Gaul, C.A., Lane, K., & Fiatarone Singh, M.A. (2007). Progressive resistance training in breast cancer: a systematic review of clinical trials. Breast Cancer Research and Treatment, 109, 9-26.
  • Christensen, J. F., Spry, N. A., & Galvão, D. A. (2014, January). Resistance Training and Cancer Survival. In Mayo Clinic Proceedings (Vol. 89, No. 10, p. 1465). Elsevier.
  • de Asteasu, M. L. S., Steffens, T., Ramirez-Velez, R., Cadore, E. L., Izquierdo, M., & Pietta-Dias, C. (2022). Low handgrip strength is associated with higher cancer prevalence in frail nonagenarians and centenarians. Experimental Gerontology, 111862.
  • Rezende, L. F., Lee, D. H., Keum, N., Wu, K., Eluf-Neto, J., Tabung, F. K., & Giovannucci, E. L. (2020). Resistance training and total and site-specific cancer risk: a prospective cohort study of 33,787 US men. British Journal of Cancer, 123(4), 666-672.
  • Strasser, B., Steindorf, K., Wiskemann, J., & Ulrich, C.M. (2013). Impact of resistance training in cancer survivors. Medicine & Science in Sports & Exercise, 45(11), 2080-2090.

Strength Training for Controlling Biomarkers

Posted on by Dr. Sean Preuss Ed.D, M.S

Strength Training for Controlling Biomarkers

Mission Monday Episode 16

Strength Training for Controlling Biomarkers

Mission Monday Episode 16

The human body is an incredibly complex and evolved organism.

One of the wonderful features of the human body is it often provides signs when something is wrong.

These signs typically appear early in the process, communicating with us before something more severe happens.

These signs include changes in how we look, feel, or how things appear during medical examinations.

Some of these measurable signs are referred to as biomarkers.

Biomarkers

Biomarkers are measures of whether or not something is abnormal.

Common biomarkers are measures of inflammation and oxidative stress. On a long-term basis, elevated amounts of inflammation and oxidative stress both increase the risk of common health issues.

These issues include:

Ideally, we want to keep these biomarkers at lower, healthier amounts.

Strength Training & Biomarkers

A few studies show that strength training can help us achieve this. Specifically, the research shows that training — 2-3 times per week for as little as 8 weeks — can improve key biomarkers

Among the benefits are reductions in insulin, cholesterol, triglycerides, oxidative stress, and C-reactive protein.

Strength training also increased high-density lipoproteins, which are commonly referred to as the “good cholesterol.”

These changes indicate a greatly reduced risk of developing diabetes, heart disease, and cancer.

In summary, elevated biomarkers let us know that we’re at risk for developing many of the most common diseases.

Thankfully, strength training can help by reducing inflammation, insulin, oxidative stress, and other potentially concerning markers.

Strength training can provide these benefits in as little as 2 months.

—

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and book a FREE Introductory Session.

  • Gacitua, T., Karachon, L., Romero, E., Parra, P., Poblete, C., Russell, J., & Rodrigo, R. (2018). Effects of resistance training on oxidative stress-related biomarkers in metabolic diseases: a review. Sport Sciences for Health, 14(1), 1-7.
  • Kolahdouzi, S., Baghadam, M., Kani-Golzar, F. A., Saeidi, A., Jabbour, G., Ayadi, A., … & Zouhal, H. (2019). Progressive circuit resistance training improves inflammatory biomarkers and insulin resistance in obese men. Physiology & Behavior, 205, 15-21.
  • Olson, T. P., Dengel, D. R., Leon, A. S., & Schmitz, K. H. (2007). Changes in inflammatory biomarkers following one-year of moderate resistance training in overweight women. International Journal of Obesity, 31(6), 996-1003.
The Perfect Workout CEO explaining training for mental health

Training for Mental Health

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Strength Training & Cancer

Posted on by Dr. Sean Preuss Ed.D, M.S

Strength Training & Cancer

Mission Monday Episode 15

Strength Training & Cancer

Mission Monday Episode 15

Cancer is the second leading cause of death in the United States.

It’s estimated that 1.9 million people have developed cancer this year. It’s also killed over 600,000 people in 2021 alone.

Unfortunately, many of us have been affected personally by cancer.

Today, we’ll talk about the potential help strength training can offer you and your loved ones in terms of cancer prevention and treatment.

What is Cancer?

Cancer is an umbrella term for hundreds of diseases.

The common trait of these diseases is that they feature the rapid development and spread of abnormal cells.

Since there are so many different types, the causes and treatments vary. Thankfully, there are actions we can take to prevent the most common cancers.

Strength training is one of those options.

Strength Training & Cancer

Strength training reduces the risk of getting cancer as a whole. Specifically, studies show strength training is protective against developing kidney, bladder, breast, colon, and rectal cancer.

For those who are receiving treatment for cancer, strength training offers a great deal of help.
23 studies examined over 900 cancer patients who were receiving radiation, chemotherapy, or other treatments.

Strength training during treatment led to:

  • enhanced strength
  • more muscle
  • reduced treatment-related fatigue.

These benefits are huge when considering that most treatments lead to muscle loss, strength loss, and debilitating fatigue.

Strength training is also critical after completing cancer treatments.

Ten studies showed that strength training improves strength, flexibility, mental health, energy, and quality of life after cancer treatments.

Most importantly, strength training increases the chance of sustaining life after cancer.

A study from the Mayo Clinic showed that strength training extends lifespan in one out of every three cancer survivors.

This is not surprising when considering that cancer treatments often leave people feeling depleted. And strength training’s main function is to enhance our physical abilities.

In summary, strength training can help you or your loved ones avoid cancer, better manage cancer treatments, and extend your life after cancer.

—

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and book a FREE Introductory Session.

  • Boyle, T., Bull, F., Fritschi, L., & Heyworth, J. (2012). Resistance training and the risk of colon and rectal cancers. Cancer Causes & Control, 23(7), 1091-1097.
  • Cheema, B., Gaul, C.A., Lane, K., & Fiatarone Singh, M.A. (2007). Progressive resistance training in breast cancer: a systematic review of clinical trials. Breast Cancer Research and Treatment, 109, 9-26.
  • Christensen, J. F., Spry, N. A., & Galvão, D. A. (2014, January). Resistance training and cancer survival. Mayo Clinic Proceedings, 89(10), 1465.
  • Rezende, L. F., Lee, D. H., Keum, N., Wu, K., Eluf-Neto, J., Tabung, F. K., & Giovannucci, E. L. (2020). Resistance training and total and site-specific cancer risk: a prospective cohort study of 33,787 US men. British Journal of Cancer, 123(4), 666-672.
  • Strasser, B., Steindorf, K., Wiskemann, J., & Ulrich, C.M. (2013). Impact of resistance training in cancer survivors. Medicine & Science in Sports & Exercise, 45(11), 2080-2090.
The Perfect Workout CEO explaining training for mental health

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Training for Mental Health Mission Monday Episode 19 Training for Mental Health Mission Monday Episode 19 The last two years have been challenging for people’s

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